Good morning! What a beautiful spring morning it is! I just got home from a workout with my personal trainer. It was quite a nice workout! I hope YOU'RE moving in some way; exercising your muscles. YOUR body needs to move as much as it needs you to give it nutritious food.
Let's talk about nutrients today. Are you aware in June of 2002 there was a recommendation in JAMA (Journal of the American Medical Association) that everyone supplement their eating regimen with a quality multi-nutrition product? There were several reasons for this recommendation.
FIRST - Not many of us eat an optimally healthy diet. We make poor choices. Did you have the recommended servings of fruits and veggies yesterday? 7 servings for women, 9 for men and 5 for kids. (serving - 1/2 cup)
SECOND - Our produce today does NOT have the level of nutrients in it which it used to have. In fact, in a recent report published in the Journal of HortScience (Feb 2009) it stated there are declines of 5 % to 40% or more of some minerals in groups of vegetables and perhaps fruit. In another study a similar decline was also found in vitamins and protein.
So Houston there's a problem! Most of us are making poor choices and even when we do eat somewhat well we aren't getting what we need from our produce. Hence, the recommendation to supplement with a quality multi-nutrition product.
This is why the quality multi-nutrition product VITA ONE is an integral part of the Shrink It Weight Loss system Good nutrition is vital!
Here's what they said:
Suboptimal folic acid levels, along with suboptimal levels of vitamins B6 and B12, are a risk factor for cardiovascular disease, neural tube defects, and colon and breast cancer; low levels of vitamin D contribute to osteopenia and fractures; and low levels of the antioxidant vitamins (vitamins A, E, and C) may increase risk for several chronic diseases. Most people do not consume an optimal amount of all vitamins by diet alone. Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements. JAMA. 2002;287:3127-3129.
AND
We recommend that all adults take one multivitamin daily. This practice is justified mainly by the known and suspected benefits of supplemental folate and vitamins B12, B6, and D in preventing cardiovascular disease, cancer, and osteoporosis and because multivitamins at that dose are safe and inexpensive. JAMA. 2002;287:3127-3129
The greatest tools for preventing and reversing disease are your fork and spoon and being conscious of the nutrition quality of your food! Most people think because they eat three meals a day and don't feel sick they are getting what they need. With the recent studies reporting the decrease in vital nutrients in our produce we know that is not true.
Even if you are eating well you aren't getting all the nutrients your body needs. Most of us are malnourished even though our plates are full. Whether or not you are utilizing the Shrink It Weight Loss system to lose weight you should definitely be taking a quality multi-nutrition product such as VitaOne .
***********
As always I am offering free health coaching support with the purchase of the Shrink It Weight Loss system. Shrink It Weight Loss
Wednesday, March 25, 2009
Monday, March 23, 2009
Calories: The Scoop
Good morning... what a beautiful (though windy) spring day! I'm going to take a long walk with the furkids soon as I finish this blog post. It's been a busy morning. I started working out with a personal trainer this morning at Gold's Gym. We had a good session!
Let's talk a little about calories today. Folks shouldn't get crazy about calories but it's good to know how many you are taking in to maintain your current weight. Sometimes that number is an eye opener!
The amount of energy your body needs to function is called your basal metabolic rate. To figure out your basal metabolic rate (BMR) you have to plug some numbers into a formula:
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Then you need to incorporate activity:
If you are sedentary : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
The result is the number of calories you eat every day to maintain your current weight.
In order to lose weight, you'll need to take in fewer calories .
There are 3500 calories in 1 lb. So to lose weight you must expend (or not take in) 500 calories per day. Keep in mind muscle burns calories much better than fat. Exercise is key to building muscle and losing weight. Exercise consistently and make your calories taken in GOOD nutritious calories.
More about burning fat:
Omega 3 is part of the Shrink It Weight Loss system. There are a lot of good reasons to take an Omega 3 supplement. But for the purposes of weight loss Omega 3 is a GOOD FAT which helps your body burn fat by helping it to respond better to a hormone called Leptin. Leptin does a few things: it tells your brain to suppress your appetite, increases your metabolism and causes your body to burn fat for energy. Omega 3 fats also help to curb your appetite by stabilizing your blood sugar. There was an Australian study which showed people who took Omega-3 fats while on an exercise program burned more fat than people who only exercised (without taking Omega-3 fats).
There are good reasons for the inclusion of all the supplements in the Shrink It Weight Loss system and we'll be talking about this in future posts. BOOKMARK this site!!
Here's what I'm eating today!
(keep in mind this menu may or may not be enough calories for you) I give you my menus as an example for you to model yours after not as a menu for you to follow.
Monday Menu = 1490 calories
Breakfast: Blueberry/vanilla appetizer diet shake
Banana
Snack: Apple slices (1 apple) and peanut butter (1 TBSP) (Organic peanut butter NOT that commercial stuff w/sugar in it)
Lunch: Chicken breast/ Steamed veggies(2 cups)/Salad(2 cups)
Snack: Walnuts/Almonds (Emerald nuts has a 100 calorie pack of walnuts/almonds packaged seven packs per box)
Dinner: Scrambled Tofu (green pepper, onions, mushrooms, tofu, turmeric) over wild rice (1 cup)
Snack: Low fat cottage cheese/pear slices
Got questions? Email me Pamsteam@gmail.com
Ready to change your life? http://pams.shrinkitweightloss.com/ I'm here to help you along the way. Free health coaching with the purchase of the Shrink It Weight Loss System.
Have a smiley day! I care about you!
Let's talk a little about calories today. Folks shouldn't get crazy about calories but it's good to know how many you are taking in to maintain your current weight. Sometimes that number is an eye opener!
The amount of energy your body needs to function is called your basal metabolic rate. To figure out your basal metabolic rate (BMR) you have to plug some numbers into a formula:
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Then you need to incorporate activity:
If you are sedentary : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
The result is the number of calories you eat every day to maintain your current weight.
In order to lose weight, you'll need to take in fewer calories .
There are 3500 calories in 1 lb. So to lose weight you must expend (or not take in) 500 calories per day. Keep in mind muscle burns calories much better than fat. Exercise is key to building muscle and losing weight. Exercise consistently and make your calories taken in GOOD nutritious calories.
More about burning fat:
Omega 3 is part of the Shrink It Weight Loss system. There are a lot of good reasons to take an Omega 3 supplement. But for the purposes of weight loss Omega 3 is a GOOD FAT which helps your body burn fat by helping it to respond better to a hormone called Leptin. Leptin does a few things: it tells your brain to suppress your appetite, increases your metabolism and causes your body to burn fat for energy. Omega 3 fats also help to curb your appetite by stabilizing your blood sugar. There was an Australian study which showed people who took Omega-3 fats while on an exercise program burned more fat than people who only exercised (without taking Omega-3 fats).
There are good reasons for the inclusion of all the supplements in the Shrink It Weight Loss system and we'll be talking about this in future posts. BOOKMARK this site!!
Here's what I'm eating today!
(keep in mind this menu may or may not be enough calories for you) I give you my menus as an example for you to model yours after not as a menu for you to follow.
Monday Menu = 1490 calories
Breakfast: Blueberry/vanilla appetizer diet shake
Banana
Snack: Apple slices (1 apple) and peanut butter (1 TBSP) (Organic peanut butter NOT that commercial stuff w/sugar in it)
Lunch: Chicken breast/ Steamed veggies(2 cups)/Salad(2 cups)
Snack: Walnuts/Almonds (Emerald nuts has a 100 calorie pack of walnuts/almonds packaged seven packs per box)
Dinner: Scrambled Tofu (green pepper, onions, mushrooms, tofu, turmeric) over wild rice (1 cup)
Snack: Low fat cottage cheese/pear slices
Got questions? Email me Pamsteam@gmail.com
Ready to change your life? http://pams.shrinkitweightloss.com/ I'm here to help you along the way. Free health coaching with the purchase of the Shrink It Weight Loss System.
Have a smiley day! I care about you!
Subscribe to:
Posts (Atom)